The Easy Qi Gong Book for Seniors

Gentle 10-Minute Daily Routines for Balance, Energy, and Calm

Laura Chen

• Publisher: Vellumgate Press
• Year: 2026
• eBook ISBN:
  9798259626355
• Topic: Medicine
• Subtopic: Alternative & Complementary Medicine

Qi gong is a family of traditional Chinese movement and breath practices. Across schools and centuries, teachers have used standing postures, soft arm patterns, gentle shaking and coordinated breathing as a daily cultivation method.

In older texts, teachers speak of qi as a kind of vital influence moving through the body. This book respects that cultural history without turning it into a medical promise.

Here, qi gong means four things: slow repeated shapes, soft joints, coordinated breath, and short daily sessions you can do standing or in a chair. When the book says gather, shake, swing, open, close or collect, those are plain-English names for practice shapes, not claims that invisible forces are curing disease.

You can treat the traditional vocabulary as poetry sitting beside a modern gentle-movement class. Both readings are allowed, and the book says so directly rather than leaving the reader to guess which one is meant.

Research has studied tai chi and qi gong-style practices for outcomes related to balance, mobility and well-being in older adults. Results vary by study design and population, and the book reports that variation rather than selecting the flattering studies.

The structure is twenty-eight days of ten-minute routines. Week one arrives and softens: settling, waking the small joints, shaking the wrists, a soft whole-body shake, arm swings, opening and closing the chest, and then a linking session that collects the week into one flow. The later weeks build on those shapes without ever requiring anything faster or deeper than the first week asked for.

Before any of it there is a chapter on breath and warm-up, a chapter on safety and pacing, and a chapter about the chair, which is treated as a legitimate place to practise rather than as a fallback for people who have failed at standing.

Every figure is illustrated and described in plain words, with a note on what you should feel and a clear signal for when to stop.

Written for older adults who want ten quiet minutes a day, a practice that does not require a class or a floor, and an author who tells them what is known and what is not.

Table of contents

• The Easy Qi Gong Book for Seniors
• The Easy Qi Gong Book for Seniors
• How to Use This Illustrated Workbook
• Before You Begin: Breath and Warm-Up
• Chapter 1 — What Qi Gong Means Here
• Chapter 2 — Why Ten Quiet Minutes a Day
• Chapter 3 — Safety, Pacing, and the Chair
• Chapter 4 — Your Core Move Families
• Chapter 5 — Week 1: Arrive & Soften
• Day 1 — Arrive and Settle
• Day 2 — Wake the Small Joints
• Day 3 — Shake the Wrists
• Day 4 — Soft Whole-Body Shake
• Day 5 — Arm Swings
• Day 6 — Open and Close the Chest
• Day 7 — Week 1 Link and Collect
• Chapter 6 — Week 2: Circulate & Open
• Day 8 — Lifting the Ball
• Day 9 — Parting the Clouds
• Day 10 — Pushing Mountains — Gently
• Day 11 — Gathering to the Belly
• Day 12 — Light Shoulder Tapping
• Day 13 — Small Side Bends
• Day 14 — Week 2 Linking Flow
• Chapter 7 — Week 3: Legs & Steady Power
• Day 15 — Soft Knee Bends
• Day 16 — Heel Raises, Chair-Supported
• Day 17 — Seated Leg Extensions
• Day 18 — Arms Plus Soft Knees
• Day 19 — Gathering and the Legs
• Day 20 — Breath and Legs Together
• Day 21 — Week 3 Linking Flow
• Chapter 8 — Week 4: Flow & Habit
• Day 22 — Smooth Transitions
• Day 23 — Full Morning Flow A
• Day 24 — Full Morning Flow B
• Day 25 — Seated Full Flow
• Day 26 — Standing Full Flow, Chair Nearby
• Day 27 — Your Personal 10-Minute Sequence
• Day 28 — Graduation Flow
• Chapter 9 — Life After Day 28
• Chapter 10 — Low-Energy Days and Common Sticking Points
• Quick-Reference Move Index
• Citations
• About the Author